Warm Up:
10 PVC Pass thrus
10 PVC Halos
30 sec per side PVC forearm stretch
5 min Jump Rope/ DU practice
2X's:
6 wall pull ups
12 box pop ups
10 air squats
10 hollow rocks

MoB:
90 sec Bi- lateral Shoulder Flexion
90 sec each side Couch Stretch

Skill:
3X 10 sec handstand hold (kick up)
3X 6 Shoulder Taps

WOD:
8 min AMRAP
5 Front Squats (115/75)
7 Wall Balls
250m Row
Rest 4 min
8 min AMRAP
5 Thrusters (115/75)
7 KB Swings
250m Row

Comment